MONDAY, OCTOBER 19th
A. 12:00-25:00
Back Squat
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
B. 25:00-45:00
12 minute AMRAP
20 Push Press (75/55)
30 Air Squats
Target number of Rounds: 7-9 Rounds
Minimum number Rounds before scaling: 6 rounds
* Scaling option 1:
12 min Amrap
20 Push Press (45/35)
20 Air Squats
* Scaling option 2:
12 min Amrap
10 Dumbbell Push Press (20s/15s)
20 Squats to a target (OR Box Step Ups (12in))
C. 52:00-60:00
3 sets
12 Single Arm Ring Row (each side)
12 Single Leg Glute Bridge
TUESDAY, OCTOBER 20th
A. 13:00-38:00
For Time:
200 Double Unders
100/75 Push Ups
50 Deadlifts (185/125)
Target time: 8-10 mintues
Time cap: 15 minutes
* Scaling option 1:
For Time:
125 Double Unders
75/50 Push Ups
50 Deadlifts (135/95)
* Scaling option 2:
For Time:
200 Single Unders
75/50 Bar Push Ups
50 Kettle Bell Deadlifts (53/35)
B. 43:00-60:00
12 min
Skill work:
Strict Pull ups progression work
2 min foam roll calves
1 min twisted cross (each side)
WEDNESDAY, OCTOBER 21st
A.15:00-27:00
10:00 to Establish 1 Rep Max
* Once warmed up set the clock for 10:00 and go.
* Look to reach a Heavy Single in 5-8 sets
* Rest at least 1:00 between lifts
B. 32:00-50:00
Every 1:30 (10 sets)
100m Sprint (run)
Or 125m Row
Target time each set: 15-20 secs
Time cap each set: 30 secs
* Scaling option 1:
Every 1:30 (10 sets)
75m Sprint (run)
Or 100m Row
* Scaling option 2:
Every 1:30 (10 sets)
20 secs Max Effort Assault Bike
C. 55:00-60:00
2:00 min wall calf stretch
2:00 roll out foot on lacrosse ball
THURSDAY, OCTOBER 22ND
HAPPY BIRTHDAY ROB HORTON!
A.
Every 4 mins (5 Rounds)
12 Toes to Bar
12/10 Calorie Assault Bike
12 Wall Balls (30/20) (OR 18 Wall Balls (20/14))
12 Burpees
Target time each set: 2:15-2:45
Time cap each set: 3:00
* Scaling option 1:
Every 4 mins (5 Rounds)
10 Knee to Chest
10/8 Calorie Assault Bike
10 Wall Balls (20/14)
10 Burpees
* Scaling option 2:
Every 4 mins (5 Rounds)
12 Abmat Sit Ups
10/8 Calorie Assault Bike
8 Wall Balls (14/10)
6 Burpees
B.
3 Sets
10 Single Arm DB Bench (each side)
10 Dumbbell Hammer Curl (moderate weight)
20 Hip Extensions (OR 20 Banded Good Mornings)
FRIDAY, OCTOBER 23rd
HAPPY BIRTHDAY MELISSA MONTGOMERY
A. 13:00-26:00
Shoulder Press
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
B. 30:00-50:00
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (50/35)
- Partner Hangs from pull up bar -
100 Box Jump Overs (24/20)
- Partner Holds Plank (elbows) -
200ft Single Arm Overhead Lunge Walk (50/35)
Target time: 12-14 minutes
Time cap: 18 minutes
* Scaling option 1:
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (35/20)
- Partner DB Farmer Carry Holds (50s/35s)
100 Box Jumps (20/16)
- Partner Holds Plank (elbows/knees)
200ft Front Rack Lunge Walk (50/35)
* Scaling option 2:
Teams of 2
80 Alt. Dumbbell hang Clean and Jerk (35/20)
- Partner DB Farmer Carry Holds (50s/35s)
80 Box Step ups (20/16)
- Partner Holds Plank (elbows/knees)
100ft Lunge Walk
* Individual option:
50 Alt. Dumbbell hang Clean and Jerk (50/35)
50 Box Jumps overs (24/20
200ft Single Arm Overhead Lunge Walk (50/35)
C. 50:00-60:00
1 Set
90 sec Corpse Pose
90 sec Cat Cow
90 sec Down Dog to Up Dog
SATURDAY, OCTOBER 24th
6 Sets (Rich Froning Version)
24/20 Calorie Row OR 24/20 Calorie Ski Erg
8 Power Cleans (225/155)
150’ Sled Push (Sled plus 45/25)
- Rest 3:00 -
6 Sets ("I just want a good workout" Version)
20/15 Calorie Row OR 20/15 Calorie Ski Erg
8 Power Cleans (185/125)
100’ Sled Push (Sled plus 45/25) or 20 Jumping Air Squats
- Rest 3:00 -
Target Time each set: 3-4 mintues
Time Cap each set: 5 minutes
Scaling option 1:
6 Sets
20/15 Calorie Ski Erg or 20/15 Cal. Row
8 Power Cleans (155/105)
100’ Sled Push (Empty sled) or 20 Jumping Air Squats
Rest 3:00 -
Scaling option 2:
6 Sets
15/12 Calorie Ski Erg or 15/12 Cal. Row
5 Power Cleans (135/95)
25 Jumping Air Squats
Rest 3:00 -